Mobility & Activation
DROM Series x 4-6 reps per drill
followed by …
Banded Clam Shells x 10 reps + 20 seconds iso hold per side
Banded Fire Hydrant x 10 reps + 20 seconds iso hold per side
Banded Cross Under Lunge
x 10 reps per side
Warm-Up Flow
Five rounds at increasing intensity of:
30 Double-Unders
10 Barbell Thrusters (20/15 kg)
5 Wall Walks
A.
Every minute, on the minute, for 10 minutes:
Front Squat x 1 rep @ 90%
B.
Every 2 minutes, for 6 minutes (3 sets):
3 Power Cleans + 3 Front Squats @ 65% of 1-RM Clean
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
2 Power Cleans + 2 Front Squats @ 75% of 1-RM Clean
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
1 Power Clean + 1 Front Squat @ 80-85% of 1-RM Clean
C.
Complete as many rounds as possible in 12 minutes of:
1 Squat Clean (225/155 lbs)
1 Muscle-Up
2 Squat Cleans
2 Muscle-Ups
3 Squat Cleans
3 Muscle-Ups
4 Squat Cleans
4 Muscle-Ups
5 Squat Cleans
5 Muscle-Ups
After finishing the round of 5, start over at 1 and work through the ladder again.
*Load should not exceed 80% of 1-RM Clean
Athlete Notes:
After a few weeks of lifting heavy in a metcon you should be getting a good feel for how you can pace workouts like this. The weight should be a weight that everyone can perform with at moderately paced singles at the minimum. Decide your pace and settle in for the first 8-9 minutes. This a workout that you do not want to blow out early and then have to struggle with failing or bad form due to fatigue. It should not be until around minute 10 that you really start to fight for reps.
Slept better but still catching up. Jeesh
I did the lifting and then took my pup for a long walk
A) 200 I was surprised how good these felt
B) 135
155
175
Thanks Tino! Hope you had a great day!
Good to see you back on track! 👍🙌🙏
Warm up 16:06
A: Done at 285
B: 175, 205, 215
C: 34 reps @185 clean
Mobility & warmup ✅
A. @275
B. 175/ 195/ 225
C. Did 1 fill round and finished round of 4 of the second, did it at 205
Mobility and warmup done
B. 165×3 185/190/195
Warmed up singles to 230
C. 2 full rds of 1-5 Rx at 205 which is just above 80%
A. 285
B.200 / 225 / 255, 265,275
C. 1r + 17 reps (1 Clean 4th)
Nice work Ismael!
Warm up flow 7:04
A. 315 across (86%)
B. 205/225/255
C. Skipped. Pretty spent today in and out of the gym.
Those days happen sometime. Hope you feel good tomorrow and have a great workout.
Mobility and warmup done
A: 165
B: 135, 150, 165
C: didn’t finish 2nd round stopped at 4 scaled to C2B
Good job going with Chest to Bar. Looks like it was a great fit
WU. Done
A. 245 x 10 no misses
B. 165/165/165, 185/185/185, 200210/215
C. 195lb (78%), Sub’d MU for C2B and did double the reps, 1rnd + 19reps
Legs are smoked!
Seems like yesterdays squat along with todays caught up on a lot of you!
Warm up done
Flow done
A) 120kg
B) 80-90-100kg
C) skipped
Body was a piece of shit after yesterday’s rowing, so just wanted to move a little, get that soreness out of the system a little. Scaled down the weights as well.
C looks fun tho
That half marathon get you?!?! Look after yourself dude!
Wasn’t the smartest decision of my life to do it haha
Warn up done
A. 160
B. 90/105/115
C. No room for muscle ups in garage, did burpee pull ups instead. Completed 2 full round then in last round of 5 burpee pull ups, completed 2. Kept equipment close, held an even pace and held myself accountable to one breath count on transitions. Used 105 barbell.
My legs are fatigued from yesterday’s squats and thrusters…🙃
🔥🦵🍑
Warmup done
A. 140Kg
B. 85/95/105Kg
C. Rx 1+16 (4 cleans in 7th)
Totally underestimated this; thought 2 rnds was achievable. The volume on the cleans built up fast. MU always feel good following a heavier lift in a metcon.
It definitely gets tough quick. Its an nice round when you are back to the 1 and 2 though haha
Your right that drop back to 1 is great, but that doesn’t last long. Really good metcon today. Thank you.
Warm up done
Warm up flow: 8:46
A. 315×5 335×5
B.
205/215/225/245×2/255/275/285/305 heaviest I’ve powered in a while
C. RX 2+4 (2 cleans in third)
Solid day!!
It ain’t much but it’s honest work!
Cleans felt pretty good I’m happy we’re doing more powers again!
Atta boy! Looks like your legs held up well today!
A tad sore but they held up!
Warm up – 15:48
A. 285
B. 185, 215, 235
C. 31 reps. Scaled down to 185 for the clean.
Looks like that was a perfect weight to go with on the metcon!
A. 295
B. 205/235/250
C. 8+4 Rx Once through and made it through the 4 cleans.
Did you just keep climbing the ladder with reps?
No, I restarted back at 1 after completing the round of 5.
Oh i was reading first as you did 1 to 5 for 8 full sets. So you did 1,2,3,4,5,1,2,3, and part of 4
Yep 👍🏼
Flow: 17:49 – y’all straight up trying to kill me with these warm up met cons
A. all at 300# (90%)
B. 190 / 215 / 235
C. 3 of 4 cleans in the second round; BMU instead of RMU; really happy with how I performed on this one
But you were definitely warm for your cleans:)